The friendly virtual indoor rowing club
Moderator: The forum police - (nee naw)
. Thats a fantastic 2k, brilliantly executed =D> =D> 
The long slow stuff is rarely exciting, but it is, as you say, a very important aspect of the plan. As far as racing your previous times and expectations, I personally find that this is the beauty of the IP rather that others such as the PP where you're encouraged to continually better your previous sessions on each cycle. The way in which the IP varies session duration means that you can take each session, and even each interval as it comes, rather than chasing splits from a previous session. My comment on your similar PBs was simply that it can help in deciding what pace to start a session with - it can sometimes be difficult to decide at what pace to start say a 3 x 9' session, but if Si has done it previously, then that may helpjolo wrote:Not very exciting, but the cornerstone of my training plan. This is most of what I do.
I also don't want to be in the position where I am racing my previous self everytime, or my expectations.
My plan is to go through the 16 week cycle, see if I improve. Then have another 16 week cycle to get me to Boston in February, hopefully in lightweight fashion.
!!
Allowing the SR to increase for each session looks like a sensible plan here, and some nice negative splitting as a result I'd noticed Bill charging up the meterboard towards me, and now I realise you're on the long UT1/2 sessions I understand 
It does take a little time to get used to the timed sessions, but it sounds like its coming along well. I'm sure that it will work equally as well with the mile as the 2k - I've certainly managed to PB on the mile on each cycle of the plan - hope it works as well for you both 
Plan was to start somewhere near last weeks CTC pace (1:42.5) and then negative split if possible :- . My best for this session is 1:41.1 @ 31 which was after a long period of intervals on the WP so I was fairly confident of my ability at the time, today was definately a confidence booster You've every right to treat that as a good confidence booster as the TR sessions become more frequent .
!! I do find that the PM HR numbers can sometimes be odd due to it showing simply the value at the end of the split rather than an average for the split - this inevitably gives a higher average for the session than it would be for the session if taken as a whole, and can also show an erroneous "spike" if the HR has risen even slightly at the end of a split. Whatever teh data though, it looks like a good session to me 
Bill,i notice that you seem to have positive split the 3x14min.When me and Mat do these we tend to negative split them.You would have probably have been better starting at 1:57 and negative spliting.billwright wrote:
UT1 today 3 x 14'. A bit of a struggle in the last rep which I don't understand as the overall pace was slower than my 10K SB and only just faster than my half marathon SB pace. Target Split 1:56 -2:02 HR 131-142:
42:00.0 10806 27 139 01:56.6
14:00.0 3621 27 136 01:55.9
14:00.0 3610 27 138 01:56.3
14:00.0 3575 27 144 01:57.4
It also teaches your brain to negative split a hard row aswell,so that you have all the extra power at the end of the hard row. 
Me too Very nice to be in the UT1 range(or a bit harder as you say) with them 15min rows at r25-26.Still got lots of power there Alan.strider77 wrote:Very nice Jason
Last night I did 2 x 15 mins with 5 mins rest at what was meant to be UT1-it was a little harder than that but pleased with the consistency
2k warm up and 1k cd
15:00-3919-1:54.8-R25
15:00-3923-1:54.7-R26
Using DF 125
